LoCo-12-30-20- “New Beginning- Closing 2020”



AO: LoCo- (LVCC venue)

QIC: Bobcat

The PAX: 13 strong) Shute, Brisket, Bolt, Bobcat, MicroChip, Dial-tone, Hoff, Gigawatt, Rikers, Hydro, Boone, Stryker 2.0, Samba 2.0

New Beginning-ringing out 2020

Warm-Up: Cherry Pickers, Squat-Groin stretch, Straight leg, DD and Cobra Kai

The Thang Part 1: Pavilion/picnic Benches

Mosey-1 lap

Step ups each leg x15

Incline Merkins x15

Decline Merkins x15

Dips x15

Rinse & Repeat 2x

Thang Part II- The Hills of Emerick

Mosey-1 lap

Partner up
Run up and down –Partner holds plank x2

Backwards run-Partner holds squat

Side shuffle right- partner does plank-shoulder taps

Side shuffle left-partner does high-knees

Run hill and touch school- partner does plank or squats

Final run up hill on Orchard

Mary: Dollys, High Dollys, in/out, Alternate planks, crunch twists (invisible rope), supermans– 15 reps each

COT: 2020 Reflection. New Beginnings and resolutions. Being the best you can be – involves the little things, especially when no one is looking! Smile at strangers, use manners, put in extra-work, be kind, stay humble, pray in the morning. Poem- “The Man in the Glass” by Dale Wimbrow- Accept what you see, stay true to your values and loyalties, stay grounded with humility. Set the standard in your family and community!

Reading Jeremiah 29:11- “For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plan to give you hope and a future.

Trust in the Lord

Closing: Gigawatt prayer

Notes: Rikers- Prep for Friday 10-year “original workout”, weather will be soggy so dress accordingly. Happy Birthday Shute!!!

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